Warm-up
• 20 cal Air-Bike
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• Burgener Warm up 45/35#
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
Conditioning
5 rounds for time:
• 15 Wallballs 20/14#
• 10 Toes-to-bar
• 5 Snatch 115/75#